If you want to know how to get sliced and diced, you've come to the right source. Learn how Kizzito Ejam turns his muscle gains into shredded beef with no loss of strength or power.

Cutting Regimen

Nutrition

My diet plan for leaning out is pretty much the same with a few adjustments. I cut carbs to about 50 grams a day, starting a week out from a shoot, and zero carbs the last 2 days before a shoot.

Also, because I consume so much water on a daily basis, One week out I cut to drink about a half a liter a day and little to none the last 3 days prior.

I keep my protein intake the same and cut fats to about 25 grams. I also keep my fats before 12 p.m.

  • Calories: About 1625
  • Protein: 300g
  • Carbs: 50g
  • Fats: 25g

Training

My weight training stays the same during my leaning out phase. But my cardio changes. I actually don't do cardio a week before a shoot. The reason is because I do so much already, I tend to hold subcutaneous water. So stopping cardio helps me to flush it all out. However, I switch my cardio to anaerobic aerobic exercises. High rep weight training.

Day 1: AM Weights/Abs
1
Barbell Squat
3 sets, 20-30 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
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  • Access to Workout Plans
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  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 1: PM Legs/Abs
1
Leg Press
1 set, 6-8 reps (dropset)
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: AM Weights/Abs
1
Cable overhead triceps extension
2 sets, 20-30 reps
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: PM Arms/Abs
1
Barbell Curl
4 sets, 6-8 reps
+ 7 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: AM Weights/Abs
1
Incline dumbbell bench press
2 sets, 20-30 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: PM Chest/Abs
1
Decline barbell bench press
3 sets, 10, 8, 6 reps
+ 8 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: AM Weights/Abs
1
Seated dumbbell shoulder press
3 sets, 20-30 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: PM Shoulders/Traps/Abs
1
Seated barbell shoulder press
3 sets, 6-8 reps
+ 9 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: AM Weights/Abs
1
Pullups
2 sets, to failure
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: PM Back/Abs
1
Pullups
2 sets, 20 reps (warm-up)
+ 8 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: PM Legs/Abs
1
Leg Press
3 sets, 6-8 reps (1 drop set of 6-8 reps)
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 7: PM Arms/Abs
1
Barbell Curl
4 sets, 6-8 reps
+ 7 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Supplements

My supplements for Leaning are as follows: BCAA's, Whey protein, Glutamine, L-carnitine, CLA, Flax seed oil

These supplement are already a staple in my daily regimen. But I do make some minor adjustment. For example. Prior to my morning workout session I increase my BCAA's to 10 grams. And 5 grams a post.

Pre AM session. 10 grams BCAA's, CLA, 30 grams of Whey protein Post AM session. 5 grams BCAA's, Whey protein 50 grams, 5-10 grams of Glutamine, Flax seed oil

Later in the Day I take L-carnitine to help metabolize fat for energy.

Kizzoto Ejam Fitness 360

About the Author

Contributing Writer

Kizzito Ejam

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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